Food and Nutrition are an intrinsic part of what keeps us going. Some of us ‘eat to live’ while others ‘live to eat’! The problem, unfortunately with the latter, is that it starts showing on our body and the weighing scale fairly rapidly.
All leading
medical professionals and nutritionists are unanimous in saying that eating abundant
‘empty calories’ in the form of junk and processed foods has a direct relationship
to our health. Excessive fat around the abdomen leads to obesity that in turn
leads to lifestyle disorders like Diabetes and Heart Problems … even Cancer.
With the help of a leading panel of experts from
around the world, we have curated content and meal plans for Diabetes and
Weight Loss. We wish you luck and hope these plans help you. But
remember you should always seek a dietician’s advice to put together a plan
that works best for you.
diabetes
Its Symptoms And Solutions
Approximately 70 million people suffer from Diabetes in India. As our doctors say, diabetes is not just a condition but a lifestyle.Learn about diabetes, its symptoms and how best to manage your lifestyle when you have diabetes.
Diabetes is an endocrine disorder that elevates your blood sugar levels over a prolonged period of time. It is caused by the malfunctioning of the pancreatic cells, which produce insufficient or no Insulin. It is a chronic disorder which can be managed with right medication and healthy lifestyle.
Managing diabetes can feel overwhelming at times. However, understanding the deeper aspects can burst many myths and shows diabetes can be managed easily. Let’s venture out different diabetes issues and better ways to deal them.
Lifestyle changes include adopting a healthy diet and exercise plan which plays a direct role in controlling the blood glucose levels of a person living with diabetes. It is important to deal with the stress and emotional turmoil that comes with this diagnosis and so getting the right support and making lifestyle changes to successfully manage this condition is imperative.
A research conducted on 3500 patients by a school in Westminster, USA concluded that there are two major personality characteristics in the management of diabetes are the Interactive and the Independent personality.
A healthy diabetes diet aids in treating and controlling blood sugar level. Though everyone requires a balanced diet to stay healthy, diabetics need to watch out the food they eat to keep an eye on spiked blood sugar levels. Here are some healthy eating strategies which can curb diabetes.
An assortment of some yummy diabetic-friendly recipes are not bring down blood sugar levels, but are a delight to eat. Here we bring you easy and quick recipe tricks and tips, which are easy and quick to cook.
Root vegetables like beets, carrots and turnips grow in plenty during winter season. Carrots are rich in beta-carotene that has exceptional health benefits to your body. Vitamin C helps can help in boosting your immunity and vitamin A is good for eye health.
Oatmeal is much more than just a convenient breakfast food; it also provides nutrients that are essential during winter. Oatmeal is high in zinc (important for proper immune function) and soluble fiber. Having an oatmeal breakfast with nuts provides you with essential nutrients and energy during winters.
Mixed vegetable or chicken soup is winter’s perfect food. But soup with minimal amount of cream and salt is more beneficial. Pair your soup with a side of 100 percent whole grain crackers. Homemade soups are the best as they are low in calories and are full of essential micronutrients that are good for health.
Cold and flu are common in winters, to prevent risk eat lots of cruciferous vegetables that boosts your defense system in winters. Broccoli and cauliflower are both high in vitamin C, which is associated with enhanced immune function. Try to buy and consume fresh broccoli and cauliflower.
Fish like salmon or tuna are good sources of vitamin D. During the winter months, when you have limited exposure to the sun, food sources containing high amounts of Vitamin D are more essential for daily intake. Vitamin D deficiency is associated with impaired growth, weakening of the bones and even the risk of heart disease. So having fish has great effects on our body during winters.
Does Your Daily Diet Contain These 5 Essential Micronutrients?
1. Folate
Folate is one of the eight types of B vitamins, and it helps with the formation of red blood cells. It is water-soluble, and also called vitamin B9. The best way to get your B9 is through fruits and vegetables. Legumes like lentils and beans, spinach and asparagus are all great, folate-rich options.
2. Iron
Iron is used to create hemoglobin, which is the substance in red blood cells that carries and delivers oxygen around the body. There are two types of iron: heme, which comes from an animal source, and non-heme, which is obtained through a plant. Non-heme sources are beans, chickpeas, lentils, tofu, broccoli and spinach.
3. Magnesium
Did you know that consuming sodas, sugar and caffeine actually causes your body to lose magnesium? Good sources of magnesium are dark leafy vegetables like spinach. Nuts and seeds, such as almonds, cashews, sesame and pumpkin seeds; and whole, unrefined grains like brown rice are storehouse of magnesium.
4. Vitamin A
Essential for maintaining vision, vitamin A describes a group of fat-soluble retinoids, like retinol. Retinol is created from carotenoids, such as beta-carotene, which is often associated with foods of an orange hue such as carrots. Other sources come from animals, and can be found in foods like liver, grass-fed dairy products and egg yolks.
5. Vitamin D
The deficiency of this vitamin is linked to rising levels of depression and autoimmune disorders, laying the foundation for many chronic illnesses. Natural sources are fatty fish and fish oils, canned tuna, egg yolks, mushrooms, and tofu.
Fighting Childhood Obesity with Food
Childhood obesity is becoming common these days. Eating unhealthy and less nutritious food is a major contributing factor. India has the second largest number of obese children in the world and it is estimated that by 2025 this number is estimated to grow by 70 million. On one hand many children in our country are deprived of right amounts of foods, on the other hand some children are facing obesity as a major concern.
According to Mona – “Childhood obesity results primarily due to limited or no outdoor activity, high calorie intake and irregular eating habits of children.”
In Indian society a chubby child is regarded as healthy. Whereas a chubby child does not mean that the child is healthy.
Childhood Obesity Complications
Childhood obesity can lead to serious complications such as:
Heart disease
Diabetes
Autoimmune disorders
Cancer
Arthritis
High blood pressure
Mona says- “Childhood obesity is not a result of genetics, whereas it is actually a result of parent’s behavior, if parents are eating unhealthy the child will mimic the same and ultimately becomes obese as his/her parent.”
Right Food for Obese Children
Pay attention to breakfast-A poor breakfast affects child’s concentration and results in poor performance especially in schools. Feed the child early with well balanced foods which includes proteins, complex carbohydrates.
Mona does not recommend low fat food in children as the process of making a low fat food involves extracting the fat content and replacing it with refined carbohydrates to make it palatable. Refined carbohydrates are bad for the health and causes obesity.
Moderation is the key-Whenever you take your child food. Moderation is the key make the child eat in small portions and feed his with a small snack, preferably with nuts, so that the child eats in small amounts.
Macro balanced diet- Child’s diet must contain a rich supply of carbohydrates, fats and proteins, which makes a healthy macro balanced diet.
Mona says- “Combine the foods to make it more nutritious and healthy. Example-If you are giving aloo parantha to child club it with yogurt and butter to make it more nutritious. Instead, try giving a vegetable parantha like gobhi or mooli parantha.”
Sit with your child and ask for his preferences – It helps the child to be involved. Suggest him with healthy options. Educate him about the right food.
Food During Exams
As parents we feed the child with whatever food he/she asks for especially during the exam time. Mona says -It is important to replace high carbohydrate food with foods rich in phytonutrients, omega- 3 fatty foods, extra virgin olive oil, and antioxidants.
These foods supplement optimum nutrition and improve the performance of the child. Foods high in carbohydrates kill gut micro biome.
Value of Rainbow Food
Mona suggests eating rainbow foods at an early age to all children. This includes eating different colored fresh fruits and vegetables. This supplies children with essential phytonutrients, vitamins and minerals. Eating unprocessed foods, fatty fish (a rich source of omega-3), and cereals aids healthy nutrition in children
Power Food-Simple and Easy Early Breakfast Recipe
Berry smoothie- Make simple smoothie which contains flax seeds, berries, yogurt and little bit of honey. This is an ideal food for kids, as it contains good combination of macros.
Foods to Completely Avoid
Below is the list of some foods which are to be completely avoided
Cold drinks
Packed foods
Processed foods
Foods to be Given to Children in Moderation
Cookies
Cakes
Pastries
Food Essential for Growth and Development
Mona says- “Calcium is one mineral essential during early development years. Maximum calcium requirement is there during 9-18 years of age. 1000 mg/day is the essential requirement of the child during this phase.”
Going for grocery shopping for yourself or your loved one? Take a look at the nutritive items you must bring home and stock up your Frigidaire. Besides nutrient content, the glycemic index (GI) of a food may also help you make healthy choices. The GI measures how quickly a food will raise blood sugar. Low GI foods have a score of 55 or less, while high GI foods have a score of 70 or more. In general, lower GI foods are a better choice for people with diabetes. Foods that are both nutritious and have a low GI are helpful in managing health and blood glucose levels.
Keeping the Indian supermarket in mind we bring together some easily available items extremely beneficial for you health.
Here’s your guide:
Starchy foods:
Starchy foods are always referred Carbohydrate rich foods. This category stands very important as it provides energy to the body to perform vital actions. Whenever you are going to the supermarket next for grocery shopping make sure, a good portion of your cart contains items from this category. So, we bring you some healthy options which can help you to shop quickly. Of course the options given below are not the only options you may choose, but incorporating some or all into your diabetes meal plan may help you and partner improve the overall health.
Brown rice
Oatmeal
Millet
Sweet Potatoes
Whole-Grain Bread/ Flour
Non-Starchy
This category of veggies goes a long way in satisfying your hunger and boosting your intake of vitamins, minerals, fibre, and phytochemicals. They are the lowest in calories and carbohydrates. Non starchy vegetables are highly recommended by dieticians around the globe for weight loss and diabetes management.
Here are some non-starchy veggies you may wish to bring home today.
Spinach
Cabbage
Carrots
Cauliflower
Cucumber
Brinjal
Red peppers
Capsicum
Lettuce
Fruits
You may choose to add non starchy low glycaemic index fruits in all your meals and snacks. They contain natural fructose which may act as a dessert after meals to satisfy your taste buds. According American Diabetes Association guidelines, at least 4-5 servings of fruits needs to be consumed daily by people living with diabetes. They nourish the body with plenty of vitamins and fibres.
These are some options you may choose to shop today.
Apples
Berries
Melons
Oranges
Indian Gooseberry
Guava
Star fruit
Papaya
Dairy products
ADA recommends, we should include dairy products as a part of our healthy diet, as they are high in both protein and calcium. Evidence till date suggests, that milk product consumption is associated with a reduced risk of developing type-2 diabetes. So, we are sharing a list of milk products you may wish to add in your cart. But it’s advisable to check on fats while consuming milk products.
Here are some healthy options.
Low fat Milk
Yogurt
Butter milk
Unsweetened lassi
Cheese
Paneer (cottage cheese)
Protein containing products
You may choose to include a variety of protein-rich foods in your diabetes meal plan. Proteins are derived from both animals and plant origin, which are very essential for the repair and growth of human body. As you already know protein also provides energy and is an excellent source of macro nutrient known as the “building blocks of life”.
Here are some healthy choices; you may wish to take home today.
Beans
Cheese
Chicken
Eggs
Mushrooms
Tofu
Nuts
Nuts and Seeds
Research conducted in Louisiana State University found, that people who regularly consumed nuts have lower risks for Type 2 diabetes. So, next time, you crave for foods high in sugar and fat, you have healthier options and can choose to munch on some assorted nuts. It can be an excellent snack option as well, such as pumpkin seeds known to deliver taste and crunch, or peanuts and other seeds which are rich in protein, fibre, and good fats. They’re also a source of magnesium, a mineral that’s key to blood-sugar control because it helps cells use insulin. So, on the basis of their great benefits, we are recommending you these
Walnuts
Peanuts
Cashews
Flaxseeds
Pistachios
Pumpkin seeds
Almonds
Musk melon seeds
Oils and Fats
As you may already know, oils and fats are also a very essential part of our diet, as it provides nourishment and a major chunk of cooking is done with them. Oils and fats are a good source of vitamin E, which is important for maintaining healthy skin.
It is true that all fats are high in calories, so it is important to watch portion sizes you are consuming. But a smarter way can be adopted by opting for unsaturated healthy fats than saturated and Trans fats, while substituting the healthy fats in their place.
Here’s a small list of Cooking oil and fats.
Mustard oil
Soya bean oil
Flaxseed oil
Olive oil
Coconut oil
Low fat butter
Margarine
Peanut butter
Ricotta cheese.
Herbs and Spices
The herbs and spices from our Indian sub-continent seem to be the most explored and active component in maintaining blood glucose levels. A number of research and studies are being conducted to support this theory.
Let us find the essential spices and herbs one must have in their kitchen
Cumin
Pepper
Cinnamon
Turmeric
And other salt free spices
Ginger
Garlic
Beverages
As you may already know, if you are having diabetes, doctors recommend that you have to be aware of everything you eat or drink specially canned or packaged drinks which contain hidden sugars. So to prevent spiking in the blood sugar levels, American Diabetes Association (ADA) recommends choosing zero-calorie or low-calorie drinks.
Here are some options which may benefit you while consuming beverages.
Water (unflavoured or flavoured sparkling water)
Unsweetened tea
Unsweetened coffee
Sugar-free fruit juice
Low-fat milk
Snacks
Who doesn’t love snacks? Everyone loves to much on snacks in between meals; there are lots of healthy choices that can be used as snack foods. As you may already know, while taking medications you are advised to snack in between meals to avoid low blood sugar levels.
So we bring together some quick readymade snacks you can directly pick from the super market.
Popcorn
Cookies
Green tea
Nuts
Fruits (as mentioned above)
Remember this list is not exhaustive you may pick and choose other food items as well, according to their Glycaemic Index. This list is quick shopping guide keeping the Indian market in mind.
To read more on Diabetes, click on the link below.
Hello everyone! Here’s introducing everybody, to absolutely amazing diet options you may wish to choose. We all require a break from the monotony of the diet plans we are currently following, so read on to pick your option this month. Remember before you switch to any plan or diet options, it’s always wise to check with your doctor/dietician and be doubly sure if this plan will work effectively for you.
DASH Diet
Did you know along with diabetes you can keep your blood pressure under control?
Try the DASH diet, best known for keeping high blood pressure in check; Dash diet has been one of the favourites of people with diabetes, research reveals majority of people have come on top of their condition following a blend of Dash Diet, workouts and lifestyle changes.
Diet Composition:
“It’s a plant-focused diet that’s rich in fruit, vegetables, nuts, and legumes, as well as low-fat dairy, lean meat, fish, poultry, whole grains, and heart-healthy fats,” says Sonya Angelone, RD, a consulting nutritionist and spokeswoman for the Academy of Nutrition and Dietetics. “It’s easy to follow, healthy for the whole family, and great for weight loss.”
The Mediterranean Diet
Cholesterol problem? Now no problem, follow the Mediterranean diet.
One of the favourite healthy diets followed globally by people with Diabetes and without diabetes. Mediterranean diet comprises of cooking meals with the goodness of “olive oil” to keep cholesterol at bay.
Lots of fresh, seasonal food, plenty of produce, heart-healthy olive oil, and a little wine make the Mediterranean Diet an enjoyable choice for people with diabetes, says Constance Brown-Riggs, RD, a certified diabetes educator and author of The African American Guide to Living Well With Diabetes.
This style of eating can help with blood sugar control, as well as heart disease risk, according to the American Diabetes Association.
Studies show that people are more likely to stick to this plan, “so it may help you avoid yo-yo dieting,” Smithson says.
Vegan Diet
Tried eating meals minus dairy products and meat?
The theory behind vegan diet is simple and healthy. You can cook a healthy meal without adding dairy products such as milk, cream, butter, yogurt, cottage cheese. Vegan diet also does not comprise of any kind of animal products a no-no for any meat. Research suggests, vegan diet aids in weight loss, reduces the risk of heart diseases, diabetes and cancer.
The Flexitarian Diet
Do you want to try some flexible option? Here you go
Flexitarian as the word suggests, is a concoction of two words: “flexible and vegetarian”. Wait! there’s more to eat …….Along with eating veggies one can easily flip to eating lean meat and eggs as and when required by the salivary juices in our stomach.
The term was coined more than a decade ago, “The Flexitarian Diet: Research is on our side as this diet mostly aids in losing weight, keeping healthy, building immunity and Adding years to our lives.
Dietician Dawn Jackson Blatner says you don’t have to eliminate meat completely to reap the health benefits associated with vegetarianism – you can be a vegetarian most of the time, but still chow down on a burger or steak when the urge hits.
Vegetarian Diet
People with diabetes “Old is Gold”……..but its Famhealth we will make this extra interesting
This diet as the name suggests, comprises of vegetables, dairy products, legumes, pulses but no meat. This Diet helps in checking in blood glucose levels, obesity and keeps cardiovascular diseases at bay.
We shall share some interesting, amazing mouth-watering vegetarian recipes with you on Famhealth recipe corner. We bet you cannot resist Do check out!
Mayo Clinic Diet
“Watch your calories” and eat smartly!
This diet has been specially designed for diabetes and people with a risk of cardiovascular diseases and obesity.
We recalibrate our eating habits, breaking bad ones and replacing them with good ones with the help of the Mayo Clinic’s unique food pyramid.
The pyramid emphasizes fruits, veggies and whole grains. In general, these foods have low energy density, meaning you can eat more but take in fewer calories. Think of it this way: For about the same amount of calories you could have a quarter of a Snicker’s bar or about 2 cups of broccoli.
American Diabetes Association Carbohydrate Counting
This is not a Diet! Its traditional sense!
The famous American Diabetes Association advocates, that nothing can go wrong if you count carbohydrates you are consuming. The main purpose isn’t weight loss but consuming only the amount of low carbs which is required by the body to convert into energy form.
Carb counting is a great way to manage your blood glucose levels. Many high-carb foods also tend to be high in calories, so cutting back on them often leads to shedding pounds resulting in weight loss.
If you choose this approach, remember to ask your doctor or a diabetes educator how many carbs to eat at each meal (for example 45-60 grams per meal is an average, but your number could be different because body types and conditions are always not the same for everyone.) A lot depends on the physical activities and body requirement of the person. “An exclusive individualized meal plan must be designed based on your nutritional requirements, caloric needs, medications, and exercise routine.
The Fertility Diet
As the name suggests, fertility diet enhances the strength of reproductive organs in the human body and increases the chances of becoming parents of offspring to manifolds.
Research is on our side, a health study conducted in USA from the Nurses which began in1976 and grew to include 238,000 female nurse participants aged 30 to 55 has shown that tweaking aspects of your diet, from fats to beverages, can increase ovulation and improve your chances of getting pregnant.
In “The Fertility Diet: Ground breaking Research Reveals Natural Ways to Boost Ovulation and Improve Your Chances of Getting Pregnant,” Drs. Jorge Chavarro and Walter Willett of the Harvard School of Public Health created a diet plan based on the study, which showed that women who consumed “good” fats, whole grains and plant protein improved their egg supply, while those who ate “bad” fats, refined carbohydrates and red meat may make fewer eggs, thereby increasing the risk for ovulatory infertility.
Fertility diet also hints that full-fat dairy products are good for fertility compared with skim milk and sugary sodas.
Ornish Diet
Want to reverse your condition? Good news follow Ornish Diet.
Research is on our side, studies have revealed that people who followed the Ornish Diet (which is essentially a vegetarian diet) for a year lost an average of 5-7 kgs, and many of them specially Prediabetes and type 2 diabetes were able to lower their dosage of diabetes medication or switch from insulin to an oral drug.
The catch, however, is that this diet may be a little too restrictive for some people, which means it could be difficult to maintain if you’re not used to eating only plant-based foods.
“Most people aren’t able to make a 180-degree turn,” Brown-Riggs says. A more flexible version, called The Ornish Spectrum, might be easier to follow.
MIND Diet
Sharpen your brains!
The MIND diet takes two proven diets – DASH and Mediterranean – and zeroes in on the foods in each that specifically affect brain health.
The emphasis is on eating from 10 brain-healthy food groups: green leafy vegetables in particular, all other vegetables, nuts, berries, beans, whole grains, fish, poultry, olive oil and wine. Meanwhile, MIND adherents avoid foods from the five unhealthy groups: red meats, butter and stick margarine, cheeses, pastries and sweets, and fried or fast food.
Keto Diet
As per NCBI Ketogenic diets may even have benefits against diabetes, cancer, epilepsy and Alzheimer’s disease.
The Keto diet emphasizes weight loss through fat-burning. The goal is to quickly lose weight and ultimately feel fuller with fewer cravings, while boosting your mood, mental focus and energy. According to Keto proponents, by slashing the carbs you consume and instead filling up on fats, you safely enter a state of ketosis. That’s when the body breaks down both dietary and stored body fat into substances called ketones. Your fat-burning system now relies mainly on fat – instead of sugar – for energy.
While similar in some ways to familiar low-carb diets, the Keto diet’s extreme carb restrictions – about 20 net carbs a day or less, depending on the version – and the deliberate shift into ketosis are what set this increasingly popular diet apart.
The Keto diet has its roots in the decades-old therapeutic ketogenic diet. Clinically, the ketogenic diet is used in neurologic medicine, most notably to reduce hard-to-control seizures in children. Studies also suggest possible benefits in other brain conditions such as Parkinson’s and Alzheimer’s diseases.
To read more on Diabetes, click on the link below.
Compliance and Checklist for Diabetes by Famhealth
Despite significant modern advances in diagnosis and treatment of diabetes, compliance still remains the most crucial aspect of blood glucose level control. Scientific research in National Institute Health USA, suggests “Poor glycaemic control may be reflected by both the failure of diabetes self-management by patients as well as inadequate intervention strategies by clinicians”. Hence identifying the barriers in compliance and treatment adherence is an equally important aspect for successful diabetes management.
Barriers in compliances may be due to various reasons but as per research the majority of non-compliances in diabetes management could be due to In-adequate information, Cultural differences, Religious beliefs, Family dynamics, Emotional imbalances, and sometimes poor communication skills.
According to the American Diabetes Association, The major compliance regimen for people living with Diabetes includes:
On time Medications:
Medications on time, helps you to maintain a “good control” of blood glucose levels in your body. People living with diabetes are often prescribed multiple medications for diabetes and other co morbid conditions. To ease your medicinal intake you are advised to check with your doctor on the sequence of medicines to be consumed as per priority for e.g. which medications to consume before/after meals. To manage and ensure medicinal compliance you are encouraged to take the help of friends/family/colleagues who can effectively remind you to take your medications on time every time!
Food & Nutrition:
According to Dr. Mona registered dietician from USA says, “Good food is good medicine and bad food is bad medicine”. You are advised to have frequent diabetes friendly meals, to reap the maximum benefits of successful diabetes management. To know more refer to our Food section.
Exercise regimen:
Regimen: Having a daily exercise regime not only helps you to stay fit and healthy, but has also helped so many people in reversing their conditions remarkably! At Famhealth exercising can never get boring! Get to know the new forms and join our community to experience fun “do it with us” exercising modules.
Monitoring blood glucose levels:
Checking your blood glucose levels timely as recommended by your doctor helps to administer the effect of food, medicines and physical activity in your body. It is almost a reflection of how well you are managing your condition. You are encouraged to take help of your partner/family member/caregivers to learn the right ways of monitoring blood glucose levels to ensure diabetes compliance.
Family/friends/caregivers play a vital role in helping a person living with diabetes to overcome all the barriers and come on top their conditions
Check blood sugar levels as often as recommended by your doctor. By checking your blood glucose level, you can know how food, physical activity and medicine affect your blood glucose.
Inspect your feet daily for cuts, injuries, blisters, infection and changes in skin pigmentation.
Inspect your mouth, teeth and gums. People living with diabetes often are prone to periodontal gum diseases, doctors’ advice brushing twice daily and flossing once in a week.
Check for infection, cuts, blisters, or colour changes all over the body including your underarms, groin area, area between toes, etc.
As you may be already aware, people with diabetes must avoid hot water baths as hot baths often lead to wrinkling and blisters in skin.
Keep your supplies close: Make an attractive kit bag and keep all the necessary medications and food items within your reach. Replenish the kit daily to keep your energy elevated, and blood glucose levels normal.
Last but not the least take your medications on time and at least exercise or walk for a minimum 45 minutes daily to regulate blood glucose levels.
Non adherence to the above treatment compliances often leads to frustration in families and also in doctors treating diabetes individuals
Are you tired of hearing don’t do this? Don’t eat this? Restricting yourself from all the joys of life you previously enjoyed before you were diagnosed with diabetes? Relax! And read on to a few handy tips which can really help you and your partner cope up with diabetes.
Eating Out
Invited for lunch/dinner or party- don’t stop yourself go ahead! But remember not to starve yourself. Starving leads to overeating according to Centre for Disease Control and Prevention, USA. Instead it is advisable to eat a small meal to avoid hunger pangs while eating at a party. You may choose from various diet plans and methods by various dieticians worldwide, but the Plate method suggested by American Diabetes Association is quiet easy to follow. Fill half of your plate with non-starchy fibres vegetables like grilled or barbequed mushrooms, bell peppers, broccoli, beans, cauliflower, capsicum, lettuce, carrots, tomatoes, turnips and onions. 1/4th of your plate with lean protein like grilled fish/cottage cheese/shrimps or chicken. And the rest 1/4th with Low carbs and whole grain breads. Ideally desserts should be replaced by fresh fruits, but you may have a tiny portion. You may also consult your doctor and take medications.
Travel
Have you avoided travelling with family and friends lately? With little preparation, Diabetes induced complications like frequent urination, burning foot syndrome, anxiety, rapid heartbeat, headache, numbness in fingers or simple change in diet can be controlled. Discuss with your physician, your doctor may suggest some medicines or ways to overcome these complications in the best possible way. If you are insulin dependent, you no longer need to compulsorily refrigerate the insulin. There are new and convenient ways of carrying insulin pens and cartridges. For complications like frequent urination adult diapers are readily available for men & women in the medical stores incase of unavailability of proper washrooms.
Exercise Routine
People tend to get irritated or angry when they are not able to achieve their goals. Relax! You can always start again. According to American Diabetes Management programme along with diet you need to run a successful 150 minutes physical activity program per week. We know this is not easy and many people tend to give up. We at Famhealth urge you to initiate a physical activity routine as small as 30 minutes per day. Once the benchmark is set then we can increase it from 30 minutes to 60 minutes per day. You may opt from a wide range of physical activities not restricting yourself only to gyming. You may want to choose Power yoga, Aerobics, Martial Arts like (Kick boxing Tai chi), Cycling, Swimming, Badminton, Pilates, and Jogging, walking to your friends place, climbing stairs and breaking the monotony of gyming.
Medicine Management
This is the most important aspect of diabetes management. Medicines cannot be missed or delayed unnecessarily due to work pressure, mood fluctuations or other engagements. Medicine compliance along with blood sugar monitoring is an ideal way to manage diabetes. Blood sugar levels vary time to time and not remain same even throughout the day. It is very important to monitor your blood glucose levels, as sometimes your blood glucose level may drop causing hypoglycaemia or increase causing Hyperglycaemia. You may discuss with your diabetologist incase you are having more than 4-5 medicines as to which can be taken before meals or after meals based on priority to manage diabetes effectively. You may set an alarm or take the help of your spouse or caregiver in reminding you to take medicines on time.
Stress Management
According to Mariella Meachen Psychotherapist from International diabetes federation, people living with Diabetes may undergo emotional turmoil’s like anxiety, fears, depression, guilt, denial which causes stress. Studies suggest stress hormones like epinephrine and cortisol raises the blood glucose level in the body resulting in poor diabetes management. Research suggests Psychological support from spouse and family help coping up with diabetes. American Diabetes Association suggests changing coping styles like accepting a problem, Saying OK, and learning to relax help you cope with stress. You may also choose to join a sports team, Diabetic community, take dance lessons or learn a new craft. There is no harm in talking to a diabetic educator or seeking a medical counsellor.
Grooming
According to Cleveland Clinic; People with diabetes are more likely to have problems in their mouths—like gum disease, fungus and dry mouth. That’s why mouth care is so important. They should brush with a soft-bristled brush after every meal and floss at least once a day.
As per Joslin Diabetes Center; Ingrown toenails can lead to infection and other problems. Caregivers or family members can help check toe nails once a week for swelling or signs of infection. Toe nails should be trimmed with a nail clipper straight across and then smoothed with an emery board. Don’t round off nail corners.
Bathing
Mild soap and warm (not hot) baths or showers are best to prevent dry skin. Skip foot soaking, which can dry skin. Dry between toes. She should use a doctor-approved moisturizer—including on her feet, except between toes.
A small thing like a callus or cut on the foot can lead to serious problems for anyone with diabetes. And if she has nerve damage from diabetes, she may not even feel a cut or sore. After a bath, she should do a daily skin check, especially of her feet. Give her a hand-held mirror, or look in the places she can’t see. Look for red spots, blisters, and sores.
Erratic Glucose levels
Sometimes erratic glucose levels may happen, you and your caregiver may be very worried and frustrated.
Discuss that with your physician and your physician might recommend some changes in your medication, diet and lifestyle.
There might be a remote possibility of you becoming insulin resistant. Your physician may change your dosage or add another medication.
You may also consider other factors like stress, weather, your physical activity levels, hormonal changes, sleeping patterns for your erratic glucose levels
You may consider talking to diabetelogist to know how to control your glucose levels. Make changes in your existing diet to achieve your goal.
Living with Diabetes
Right approach and positive attitude is very important in managing diabetes. While you may find it challenging to control your cravings, which may effect your blood sugar levels.
Instead find a way to motivate yourself and your partner to stay healthy and achieve your targets.
Join a community or surround yourself with encouraging and positive people.
You may consider talking to a diabetic educator typically a physician or a dietician who will help you in keeping fit and achieve your targets.
Instead of feeling low and lamenting about having diabetes, find out about the ways of managing this disease perhaps you don’t like gyming.
You may consider opting for a physical activity ranging from Yoga, Gym, Marshal Arts or Cycling.
You need to carefully choose what you are eating that does not mean you cannot eat delicious food. There are many Diabetic friendly recipes available which satisfy your taste buds and also maintain your blood glucose levels.
You can go for parties, you can dress well and feel absolutely elated and keep at par with all your day to day activities.
You may sometimes also enjoy your alcohol provided, do not exceed and have your medication on time and regular basis.
Medicine adherence is one of the most important aspects of diabetes management.
Not everybody is similar certain blood glucose lowering medication may cause low blood glucose levels hypoglycemia.
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Serves: 4, Time taken: 10 minutes plus 1-hour freezing
Nutrition Facts
Makes 4 Servings (Amount per Serving)
Calories (kcal)
189.8
Protein (g)
2.3
Carbohydrates (g)
33.6
Total Sugars (g)
17.4
Dietary Fibre (g)
3.8
Fat (g)
7.2
Saturated Fat (g)
5.2
1 tbsp Grated fresh, frozen or desiccated coconut4 Bananas, peeled
1 tbsp Sesame seeds
100ml/3 fl oz Coconut milk
1 tbsp Honey
1 Lime, juice only
Steps:
Slice the bananas into 2.5cm/1” pieces, lay them on a baking tray and freeze until hard (at least one hour)
Dry fry the coconut and sesame seeds, stirring frequently, until browned
Just before serving, take the bananas from the freezer and place in the blender with the coconut milk, honey and lime juice. Blend until smooth. Serve in small glass bowls, garnished with the toasted coconut and sesame seeds.
Note
The Glycaemic Load (GL) of banana depends on the variety of banana, where it was grown, and most importantly, how ripe it is. Choose slightly underripe bananas and the GL can be low as 11, and even the mean of 10 studies was only 12.
